I offer a variety of nutrition services at OMBE. I offer one-on-one nutrition counseling and coaching for weight loss, mindful eating, high cholesterol, high blood pressure, pre- and post-natal nutrition, food allergies, diabetes, GERD, and other conditions where food can serve as medicine. My focus is not only on nutrition education but also behavior change. I work with clients to determine practical ways to make the changes needed to reach their goals. This might be through a private Pinterest board, the latest health app, or regular check-ins.

In addition, I offer Grocery Store Tours and Kitchen and Pantry Makeovers. Did you know that just by rearranging your pantry, you can make healthier choices? Invite me over to throw out the junk and rearrange the healthy food so that eating healthy will become a part of your daily routine.

Grocery Store Tours can be done one on one or in a group. We’ll go section by section of the supermarket discussing how to read nutrition labels and how to decipher all of the confusing marketing terms like “all-natural,” “no antibiotics,” and “organic.”

Book a Complimentary Nutrition Consultation to learn more!

What is your favorite quote?

I have so many!

“What you do every day matters more than what you do every once in a while.”

“Your body can stand almost anything. It’s your mind that you have to convince.”

Favorite health tip?

Be consistent and don’t feel guilty when you aren’t. Eat healthy, workout, and make good choices 80% of the time. Indulge 20% of the time, don’t feel guilty about it, and get back on track at the next meal.

What is your favorite activity outside of OMBE?

Where is your “happy place”?

Brewster, MA on the cape. Especially during low tide, known as The Brewster Flats.

What service do you offer at OMBE?

I work with the expectant and new moms- for breastfeeding support, moms groups, and private sessions, all with the objective of strengthening emotional wellness during a glorious but challenging time of change.

What is your favorite quote?

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be?” -Marianne Williamson

Motherhood Tip:

People are always telling moms to trust their instincts, but moms may need to do a lot of trial and error and experimenting and exploration until they can understand what those instincts are. I promise them that in the meantime, they are doing a good job. If they feel like they are making irreversible mistakes, there really is no such thing.

Maria offers a Free First-Time Mom’s Support Group followed by a Drop-in Breastfeeding Group on Wednesdays! Come check them out!

Summer is officially here, and it’s feeling hot, hot, hot in the city! Along with humidity, BBQs and beach days, the new season also brings along a great deal of change. The days are longer, our bodies feel different, and our schedules are packed to the max! Now more than ever is the perfect time to slow down, do a mental check-in and really take care of yourself (mind, body and soul). Here are 7 simple ways to enter the season on a healthier, blissful note:

1. Set Your Summer Intention: New Year’s Resolutions and traditional goal-setting is so over-rated. Rather than focusing on how you want to look or what you want to do this summer, focus on how you want to feel. Do you want to feel vibrant? Sexy? Strong? Energized? Creative? Use this as a basis to set your seasonal intention. For example, you may say something like, “I want to feel strong and energized, and plan to commit to 3 yoga classes a week because my yoga practice makes me feel this way.” It’s your turn!

2. Embrace your body: I say this over and over again on my blog, and will continue to say it until I drive the point home for good: learn to embrace your body. With bikini season in full swing, we’re naturally inclined to pick our bodies apart, hating on our “fat thighs” or “jiggly arms.” This hate-talk is extremely detrimental to our inner wellbeing, sending the message that we aren’t good enough as we are. Would you ever say these types of mean words to your friends? I didn’t think so.

This summer, focus on embracing your body and owning who you are – you are so much more than your body after all! And on that note, beware on comparing yourself to your best friend or the Victoria’s Secret supermodel; we are all beautiful in our own way and comparison to others in our own worst enemy. Go ahead – throw on that floral bikini and over-sized beach hat, and rock it!

3. Ditch the Dieting: Everywhere I look, I see ads boasting the next diet or “7-day” fix. Newsflash: you don’t need to fast or go on a juice cleanse to get the ideal “beach ready” body. Sure, you could stay at home eating iceberg lettuce, while counting your calories and “points” all day, but is that really how you want to spend your summer? Here’s the thing: no amount of dieting is going to change the way you feel about yourself long-term. (Trust me, I’ve gone on my fair share of diet programs!) You simply don’t need ‘em!

4. Keep It Real: Instead of dieting, focus on filling up on real, whole foods, while paying close attention to what works best for your particular body.

Summer is one of my favorite seasons, since there is an abundance of seasonal fruits and veggies available at all times. Some of my favorites include cucumbers, leafy greens, snap peas, watermelon, strawberries, blueberries and blackberries. Try playing around with different produce, adding them to your smoothies, yogurts, or salads. Hit the farmer’s market, and fill your bag up with in-season foods that nourish your body!

5. Up Your H2O: Are you drinking enough water? While many of us intend to, we’re only human and sometimes it takes a little reminder. Aim to drink half your body weight in ounces, and fill up a reusable water bottle throughout the day to stay on track. Spruce it up a notch with herbs (like mint or basil), a splash of fresh juice, or seasonal fruits and veggies like cucumber, lemon or berries! Not only does water keep us hydrated, it also helps promote better digestion, clearer skin and mental clarity. Drink up!

6. Put yourself first: With seemingly never-ending cocktail parties, weddings and work outings, it’s easy to over-fill your schedule with commitments. However, it’s also extremely important you’re making time for yourself this summer. Prioritize your self-care by scheduling me-time to do things that make you feel good (like meditating, reading, cooking, painting or even taking a cat nap.) Set the date, put it in your calendar and stick to it!

7. Focus on the joys of the season: Above all, remember to have fun and appreciate the simple, little pleasures of the season! Take advantage of long, summer days by going camping, planning a picnic, hosting a patio BBQ or taking yourself on a date to the farmer’s market. Celebrate this season of love and endless possibilities…you deserve it!

If you enjoyed this post, be sure to check out Healthy Chick’s 21-Day Beach Confidence e-program beginning Monday 6/29. You can learn more and sign up here!

Rachel Chemerynski is a Boston-based freelance writer, Certified Health Coach and founder of Healthy Chicks. She shows women how to nourish their mind, body + soul so they can ditch dieting and depriving and start living a life full of bliss. Follow Rachel along on Instagram, Facebook and Twitter for daily inspirations!

Originally from:

Favorite activity outside of OMBE:

Going to the Dog Park with my dog, Bella, or taking a family walk around Jamaica Pond.

Where is your “happy place”?

Camden, Maine, or anywhere with the sun, water, my husband, and my dog.

Service at OMBE:

Yoga, Reiki & Reflexology (soon!)

Favorite quote:

“Just for today, don’t get angry, don’t worry, be grateful, work hard, be kind to others.” -Reiki principles.

Yoga favorites:

Quad stretch from 1/2 pigeon favorite active movement in yoga. But shavasna is probably my number one, its how I got into Reiki, the meditation, calming of the mind and body. I love to see my client’s faces after shavasna when I can see that they really were able to release and totally stop their minds and clear head space.

Hallie offers some incredible services throughout the week here at OMBE! Check out her availability and discounts on our OMBE website!

Question: I had a baby. Is it normal to leak now? What’s causing it, my weak core?

Answer: After having a baby, the body has gone through massive structural changes. If you had a C-section, the surgery literally cuts through the abdominal musculature. Even after the delivery, your core continues to go through structural changes as it heals. To prevent urinary incontinence, or leakage, all aspects of the core must be working in coordination.

The core is more than just the abdominals. It includes the diaphragm and vocal cords above and the pelvic floor muscles and connective tissue below. They work together to prevent incontinence. Imagine a can of soda. If you stood on it, it would not burst because the different parts of the can work together to maintain stability and strength.

The core of our body works the same way. The diaphragm and vocal cords are the top and the pelvic floor muscles and connective tissue are the base. The abdominals, most notably the deepest layer in the front (transversus abdominals) and the deep back muscles (multifidi), are the can walls. All aspects of the core, or “canister,” work together to prevent pain in the pelvic girdle and maintain continence. If you lose support from any aspect of the canister, there will be a “leak.” Leaks in the systems can present as urinary/fecal incontinence, prolapse, pelvic pain, diastasis recti, back pain, or hip pain.

Finding optimal standing alignment is critical. For reference, check out this blog post on postural awareness. When the rib cage is aligned over the pelvic girdle, the core can work more efficiently and effectively to prevent and heal pelvic girdle pain and leakage.

Question: Should I do kegals to stop the leaking?

Answer: This is a tricky question. There can be many reasons why leakage is happening. The pelvic floor muscles can be weak, tight, asymmetrical, and/or have difficulty firing due to nerve injuries. These issues with the pelvic floor muscles, along with connective tissue damage like prolapse, can cause urinary urgency and leaking.

If someone has a habitual state of overactivity of the pelvic floor muscles (think chronic jaw clenching), kegals can make the leakage worse.

After perineal tearing during delivery, the connective tissue heals and normal scarring occurs. Abnormal scarring will result in pain at the scar site due to lack of mobility. These tissue restrictions may affect the ability to perform adequate pelvic floor muscle contractions.

To figure out if you have restricted mobility, you can do an at-home assessment by placing your finger into the vaginal canal and seeing if both the right and left sides of the pelvic floor muscles initiate and sustain a contraction. If there is pain or tenderness, there is probably myofascial restriction that should be released.

Remember, it takes much more than kegals to stay dry. Pelvic floor physical therapists evaluate breathing patterns, hip strength, posture, and many other aspects of the musculoskeletal system.

Question: If there is myofascial restriction from a perineal tear during childbirth, is there anything I can do about that?

Answer: Proper evaluation from your medical provider and physical therapist is important. Once you have been medically cleared, you can work at home with dilators and your fingers to release the myofascial restrictions. The tissue of the vulva and surrounding structures scar the same as other parts of the body. Be kind to yourself—the scars (physical and emotional) need to be addressed in a gentle and mindful way.
Please write in with more questions. She would be happy to address them here on this blog platform or she can be reached privately at dustienne@flourishphysicaltherapy.com.

Joel Gheiler

Where are you originally from?

Not really sure, since every generation that I know of immigrated from one country to another. That’s why I did a DNA test! Officially I am mostly 35% Greek/Italian, 25% European Jewish, and 25% Native American (South American), and some other european regions.

Where are you originally from?

I grew up in sunny Santa Cruz, California. I went to college at Willamette University in Salem, Oregon and moved to Boston for graduate school at Northeastern University. I thought I would have fun in Boston for the year and a half MS program, and almost five years later I am still here!

What is your favorite activity outside of OMBE?

I have completed 7 marathons including 3 Boston Marathons, I rock climb at a facility in Somerville, and I am learning how to play golf. I like to stay active and moving, especially on beautiful days!

Where is your “happy place”?

Some of my favorite places to go are the Public Garden, running along the Charles on a beautiful day, Westcliff Drive in Santa Cruz, California, and anywhere in Norway or with my family.

What service do you offer at OMBE?

I specialize in working with prenatal and postnatal clients, so offering group classes at OMBE has always been something I was aiming for. I teach Mom & Baby Fitness as well as Prenatal Fitness on Tuesdays and Thursdays! These classes are expectant and new- mom friendly.

What is your favorite quote?

“Treat your body as an instrument, not as an object.” -Unknown

What is your favorite aspect of personal training?

I love the change that happens over time with clients. My favorite days come from when a client comes in and surprises me with a newfound positive and confident outlook. Sometimes it is somebody improving dramatically in an exercise like push ups, and then I get a shy explanation that she has been practicing; other times it’s a personal record in a marathon. I love reflecting with clients how six months or two years ago, they never could have dreamed of being where they are now.

I believe that I give all of my clients the tools to be successful in reaching their individual goals, and at some point they will realize they CAN, they take the reigns, and then they DO. I find this to be longer lasting, and way more empowering for every individual I work with.

Come check out Emily’s great new classes here at OMBE! You’ll be glad you did!